Warm up

6 min alternating EMOM (2 rounds):

30 sec handstand hold

10 hang muscle snatches (empty BB)

12 wall facing squats

Strength

5 supersets:

A1 –  1 Snatch balance + 2 overhead squats

A2 – 12 seated tempo DB front raises 2121

Note: build to a challenging weight on the overhead squat which shoudl be somewhere a little over your snatch 1RM. For the front raises, raise the DB in a slow controlled manner, avoiding an kipping – sta light, this second part of the superset is accessory strength.

Time cap: 18 min

Conditioning

8 rounds for max reps:

6 deadlifts 225/155 lbs

Max burpees box jumps 24/20 in in the remainder of the interval

Note: there is no rest between intervals. Target a score of 80 BBJs or more, i.e. 10 per intervals

Cash out

“Tabata” bicycle crunches

EVF360

Part A

5 rounds for weight and quality:

12 alternating golet Cossack squats

6 per side half kneeling DB presses

12 alternating weighted box step ups (DB or KB)

Time cap: 20 min

Part B

8 rounds for max reps:

6 double DB burpee deadlifts 50/35 lbs

Max box jumps 24/20 in in the remainder of the interval

Note: there is no rest between intervals. Target a score of 80 BJs or more, i.e. 10 per intervals

Cash out

“Tabata” bicycle crunches